How to create a “fast” metabolism
By Casey Means
Is there such a thing as a “slow” or “fast” metabolism? It’s a question many people wonder about in their pursuit of more energy as well as weight loss.
Before we answer the question, we have to think about what metabolism actually is. In the simplest terms, metabolism is the process of converting food energy to cellular energy in the mitochondria. This is a complex process, and if this process works well - meaning we can make more cellular energy from food - this represents a “faster” metabolism: burning through more food energy (which contributes to our healthier weight) and making more ATP (more energy).
While genetics play a role in our metabolic rate, it’s a small part of the picture. We build a fast metabolism through any choices that increase mitochondrial processing power in the body, which means, simply:
Getting each mitochondria to be MORE functional.
Making MORE mitochondria.
Getting each mitochondria to churn through MORE energy substrates to make energy.
When you break this down, it gets a bit more technical. To “have a faster metabolism,” we want to:
Promote mitophagy
Enhance mitochondrial enzyme activity
Lower oxidative stress
Decrease mitochondrial DNA (mtDNA) mutations
Improve epigenetic control of the mitochondrial process
Increase the process of mitochondrial fusion
Enhance mitochondrial biogenesis
Increase glucose disposal
This photo looks complicated, but the main point is that there are so many different things that can cause damage to our mitochondria, and anything that does can lead to problems with how are cells make energy (see, "reduced oxidative phosphorylation," which translates to reduced ATP - cellular energy - creation), and lead to all sorts of symptoms and diseases that are plaguing Americans. Many of these factors that lead to mitochondrial dysfunction are able to be impacted with diet and lifestyle!
GETTING EACH MITOCHONDRIA TO BE MORE FUNCTIONAL
1. Promote mitophagy:
Mitophagy (literally mito = mitochondrial + phagy = eating) is the selective degradation and recycling of damaged or dysfunctional mitochondria, and it plays a critical role in maintaining mitochondrial quality control. It’s how we recycle oldie mitochondria to bring in healthy newbie mitochondria! There are many ways to potentially enhance this process:
Physical exercise, particularly endurance training, induces mitophagy by activating mitophagy-related signaling pathways, including the PINK1/Parkin pathway and the AMPK-mTOR axis).
Certain compounds, like Urolithin A that is made by the microbiome after fermenting ellagic acid (sources include pomegranates), also stimulates mitophagy. Urolithin A increases mitophagy by activating a pathway in cells that marks damaged mitochondria for removal. This process helps clear out dysfunctional mitochondria, which can improve cellular health. Supplemental forms of urolithin A have been shown in clinical research to improve muscle strength by 12%. Since very few people have detectable circulating levels of Urolithin A at baseline, supplementation can be a good strategy since it can increase Urolithin A 6-fold compared to drinking pomegranate juice.
Other food nutrients that might induce mitophagy include curcumin, quercetin, omega-3 fats, and resveratrol, from berries and grapes.
2. Enhance mitochondrial enzyme activity:
Making energy to fuel our bodies and lives requires that all the little protein machines (enzymes) inside our mitochondria are working at top gear.
Research indicates that regular physical activity, particularly aerobic exercises, enhances mitochondrial enzyme activity by upregulating the expression of enzymes involved in oxidative phosphorylation, which refers to energy production that uses oxygen to make ATP.
On the flip side, research has shown that exercise deconditioning (in this study, meaning not using your muscles much for just 4 weeks) can lead to an up ot 36% reduction in mitochondrial enzyme activity. It appears that exercise training improves the expression of mitochondrial genes (mtDNA), which are key for well functioning mitochondrial enzymes.
Moreover, dietary factors such as consuming adequate amounts of micronutrients like iron, copper, B-vitamins, and zinc, which serve as cofactors for mitochondrial enzymes, further support optimal enzymatic function.
Studies have demonstrated that focused dietary interventions, such as consuming a ketogenic diet high in fats and low in carbohydrates or consuming a Mediterranean diet, both enhance oxidative phosphorylation.
Which diet decreases mitochondrial oxidative phosphorylation? The Western diet of high fat and high carbohydrates.
3. Lower oxidative stress:
Excessive reactive oxygen species (ROS) generated during mitochondrial activity can lead to oxidative stress, damaging mitochondrial components and impairing function. Oxidative stress represents a damaging wildfire of destruction within the cell, and we want to do everything we can to protect the mitochondria from too much, so it can do its best work.
Studies have shown that antioxidant-rich diets (comprising colorful organic fruits, vegetables, spices, and polyphenol-rich foods like green tea and berries) help mitigate oxidative stress by scavenging free radicals and preserving mitochondrial integrity.
Furthermore, lifestyle practices such as maintaining a healthy sleep pattern and reducing exposure to environmental toxins lessen the burden of oxidative stress on mitochondria.
Chemicals in our environment including personal care products, air pollution, pesticides on food, heavy metals, and polycyclic aromatic hydrocarbons (created during burning of industrial, domestic, and agricultural products and emissions from vehicles) can all hurt our mitochondria, in part by increasing oxidative damage.
So many aspects of our environment can hurt our precision mitochondria in different ways, from heavy metals, personal care products, pesticides on food, air pollutants, and industrial byproducts. (Source)
4. Decrease mitochondrial DNA (mtDNA) mutations:
Mitochondrial DNA (mtDNA) mutations can arise from oxidative damage or replication errors, leading to mitochondrial dysfunction and metabolic disturbances. We want to reduce the exposure to things that cause mitochondrial DNA errors, and increase processes that repair them. There are incredible machines in the cells that can literally REPAIR mistakes in mitochondrial DNA, through a process called base excision repair (BER).
Antioxidant-rich diets, supplemented with vitamins C and E, zinc, and selenium have been shown to reduce mtDNA damage by neutralizing ROS and preserving mitochondrial genomic integrity.
Additionally, lifestyle modifications such as avoiding exposure to environmental toxins, including cigarette smoke and air pollutants, minimize the risk of mtDNA mutations and maintain mitochondrial function.
5. Improve epigenetic control of the mitochondrial process:
Epigenetic modifications regulate mitochondrial gene expression and function, influencing metabolic outcomes. These are modifications with how the genome is tagged with specific molecules that change the expression of genes.
Research suggests that dietary factors, such as sulforaphane from cruciferous vegetables like broccoli, modulate epigenetic marks, including DNA methylation and histone acetylation, thereby regulating mitochondrial biogenesis and function.
Furthermore, lifestyle interventions such as stress management techniques and mindfulness practices have been shown to influence epigenetic regulation, optimizing mitochondrial performance and metabolic health.
6. Increase the process of mitochondrial fusion
Mitochondrial fusion is the cellular process by which two individual mitochondria merge together, facilitating the exchange of contents and contributing to mitochondrial health and cellular metabolism. Mitochondrial fusion is something that is generally associated with better metabolism and longevity.
To enhance mitochondrial fusion, incorporating a diet rich in antioxidants, omega-3 fatty acids, and polyphenols from sources like fruits, vegetables, and fish supports mitochondrial health.
High-intensity interval training (HIIT) and resistance training are effective exercise modalities known to stimulate mitochondrial biogenesis and fusion.
Prioritizing quality sleep, maintaining a regular sleep schedule, and optimizing sleep hygiene also contribute to mitochondrial fusion. Melatonin, in higher levels when sleeping, melatonin especially protects mitochondria during the sleep phase by its antioxidant properties, optimization of membrane potential, and promoting fusion.
Mitochondrial fusion is the process where mitochondria come together to form longer, larger mitochondria that share resources, and more fusion is generally associated with longevity and better metabolic health. (Source)
MAKING MORE MITOCHONDRIA
1. Enhance mitochondrial biogenesis:
More mitochondrial content within cells directly correlates with metabolic capacity. If we want more ATP being generated (aka our lifeforce!), make more mitochondria! So many things impact our propensity to make more mitochondria, including the following:
Endurance exercise, characterized by prolonged, low-to-moderate intensity activities like jogging or swimming, induces mitochondrial biogenesis in skeletal muscle fibers. This adaptive response involves the activation of signaling pathways such as AMP-activated protein kinase (AMPK) and peroxisome proliferator-activated receptor gamma coactivator 1-alpha (PGC-1α), leading to the synthesis of new mitochondria.
Additionally, consuming a diet rich in omega-3 fatty acids, found abundantly in fish oil, has been shown to enhance mitochondrial biogenesis in skeletal muscle, further augmenting metabolic efficiency.
Moreover, caloric restriction and intermittent fasting have been shown to promote mitochondrial biogenesis by activating sirtuins, a family of proteins involved in cellular stress response and longevity.
GETTING EACH MITOCHONDRIA TO PROCESS MORE ENERGY SUBSTRATES
1. Increase glucose disposal:
Increase glucose disposal by moving your body regularly throughout the whole day, not just in one exercise “spurt.” ! Every time you ask your muscles to do more work, you are working through stored substrates in your body, processing and making energy, and keeping the system moving. Skeletal muscle mass is a key determinant of resting energy expenditure, so building more muscle through resistance training and consuming adequate protein is an important way to keep the body constantly churning through energy (“faster metabolism” rather than storing it). Walking and moving more throughout the day is another way to keep substrates moving through the mitochondria, decreasing glucose levels in the body without significantly increasing oxidative stress.
TAKEAWAYS
The things we can do to cultivate a fast metabolism include creating more mitochondria, making them more efficient, and having them do more work. Research suggests that the following interventions can help with this (this list is not comprehensive):
Omega-3 Fatty Acids: Consume a diet rich in omega-3 fatty acids from sources like fatty fish.
Antioxidant-Rich Foods: Include berries, green tea, spices, and colorful fruits and vegetables to reduce oxidative stress and preserve mitochondrial integrity.
Curcumin and Quercetin: Eat foods high in curcumin (e.g., turmeric) and quercetin (e.g., apples, onions) to support mitochondrial health and function.
Urolithin A Supplementation: Supplement with Urolithin A and get it naturally from sources like pomegranates to enhance mitophagy and clear dysfunctional mitochondria. I take 1000 mg of Mitopure every day by Timeline nutrition.
Micronutrient Supplementation: Make sure you are getting adequate amounts of key mitochondrial cofactors by taking a high quality multivitamin.
Avoid the Standard American Diet (SAD): Avoid the standard American diet of high fat paired with high carbohydrates. This combination is deadly for our mitochondria and overwhelms them! Avoid processed foods and added sugars, which can contribute to mitochondrial dysfunction and metabolic disturbances.
Fermented Foods: Include yogurt and kimchi to support gut health and promote the production of beneficial metabolites like short chain fatty acids (SCFAs).
Sulforaphane-Rich Foods: Consume cruciferous vegetables like broccoli and Brussels sprouts to support epigenetic regulation of mitochondrial function.
Zone 2 Exercise: Engage in moderate-intensity activities like brisk walking or low-intensity cycling to enhance mitochondrial biogenesis.
High-Intensity Interval Training (HIIT): Incorporate HIIT to stimulate mitochondrial adaptation and metabolic efficiency.
Resistance Training: Build more muscle mass with resistance training and increase resting metabolic rate.
Quality Sleep: Ensure adequate sleep duration and quality to optimize mitochondrial repair and function.
Stress Management: Practice stress management techniques such as meditation or yoga to reduce chronic stress (which can damage mitochondria).
Natural Light Exposure: Spend time outdoors in natural light to support circadian rhythms and optimize mitochondrial function.
Cold Exposure: Practice cold exposure techniques like cold showers or ice baths to stimulate mitochondrial biogenesis and increase metabolic rate
Intermittent Fasting: Practice intermittent fasting to promote mitochondrial biogenesis and metabolic flexibility.
Avoid Environmental Toxins: Limit exposure to air pollutants and pesticides to minimize oxidative damage to mitochondria and mitochondrial DNA mutations.
Many of these suggestions are pretty self-evidence healthy living strategies. The good news is that now you know a bit more about why they help!
XO,
Dr. Casey
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